Down Unders Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Down Unders is a bodyweight exercise that works your biceps, triceps, deltoids, pecs, front deltoids and side deltoids.

Down Unders is a great moderate move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest.

It requires no equipment to do.

Down Unders

How to do Down Unders

Exercise

Start in downward dog. Pretend like you have to duck underneath a fence starting with your head by bending your elbows and letting your body follow until you're in a cobra position. Ease yourself back into down dog and repeat.

Illustrated Guide

Learn how to do down unders from this step-by-step illustrations:

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Muscles Worked

The muscles used for down unders may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for down unders are:

Primary Muscles

  • Biceps
  • Triceps
  • Deltoids
  • Pecs
  • Front Deltoids
  • Side Deltoids

Synergyst Muscles

  • Lats
  • Rhomboids
  • Rear Deltoids
  • Transverse Abs

Frequently Asked Questions

What muscles does Down Unders work?
Down Unders works biceps, triceps, deltoids, pecs, front deltoids, side deltoids.
What is Down Unders good for?
Down Unders is beneficial for conditioning and to strengthen. It works the best for arms, chest, shoulders, upper body and upper chest, as it works biceps, triceps, deltoids, pecs, front deltoids, side deltoids. Down Under is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Down Under a good exercise?
Down Under is a popular bodyweight exercise for biceps, triceps, deltoids, pecs, front deltoids, side deltoids.

Training, Progressions and Regressions

Interested in how to improve your Down Unders faster?

Down Unders Training and Progressions

Standards and Averages

Wonder how do others perform in Down Unders and how should you?

Down Unders Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Down Unders Alternatives

Variations

Wonder how to make Down Unders either easier or more challenging?

Down Unders Variations

Discover more